Squat
5x140
5x180
5x215
3x290
8x215
Row
5x65
5x80
5x95
5x115
3x130
8x115
Barbell Curls
8x65
8x75
8x80
Tri Extensions
8x120
8x140
8x160
So friday is the pr day in madcow. I really like how you hit a pr (in the program) with a set of 3 on friday and then hit that same weight the following monday for a 5 set. Once again like I said before I did not do the bench to make sure I am good to go on monday and I will start that a week behind. The squat felt really good that is the heaviest I have gone since summer which is awesome. I really do enjoy this program a lot. I got a nice pump with the curls and tri work after. We are supposed to do weighted dips as well today but we had to be in the wellness center again today and they do not have a dip bar. Tomorrow morning for my fasted cardio I am going to row 2k or 3k and probably do some sets of push ups and shit nothing to big.
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